Med BallExercises

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Medicine Ball exercises

The medball exercises on this page mimic disc golf movements. The focus in these exercises are to produce force from the back foot, up the legs, through the torso, and finish with the arms. This will improve power production and strength through the entire motion of your throw.

Types of medicine balls

Before we dive into the exercises, it's important to have the right type of medicine ball and wall. A concrete wall or brick wall is best. Something hard that the ball will bounce off and won't damage the wall. As far as medicine balls, you're looking for one that will bounce. Dead medicine balls are designed not to bounce and won't work for these exercises. Below are a few of my favorites that are high quality medicine balls that can handle the stress of throws against a wall.

Click the pictures or links below to purchase to be taken to Amazon to purchase any of the recommended medicine balls.

For the starting position, put 80% of your weight on the back foot, the medicine ball by the hip, and the shoulder slightly turned back. Start the movement by pushing off the back foot and leg. Begin the arm throwing motion by rotating the hips and shoulders together at the same time. It is important to minimize the rotation the spine and keep the core stiff. Finish by throwing the ball with the arms and your torso and front foot facing the wall. After the ball bounces off the wall, you’ll catch it by reversing the throwing motion. Once back at the starting position, repeat the throw for the prescribed repetitions and then repeat with the other side.

Stationary Med Ball Lateral Throw

For this exercise, you will start further away from the wall. The throwing motion is basically the same as the lateral scoop except instead of starting with the ball down by your hip, it is up high by the shoulder. Once again, you start with 80% of your weight on the back foot, push off the back foot and leg, then rotate through the torso, and finish by throwing the ball at the wall. You should be far enough from the wall that the ball will bounce back to you on the ground. Set back up in the start position and repeat for the prescribed repetitions and then repeat with the other side.

X-Step Med Ball Lateral Throw

This exercise is exactly like the stationary lateral throw except now we are adding an x-step run up.This will improve footwork and pre-loading the back foot and torso for the throw. Focus on keeping the footwork slow and smooth. Fast footwork does not equate to a more powerful throw. Repeat for the prescribed repetitions and then repeat with the other side.